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A Week of Workouts

This week’s workouts were super diverse and a nice mix of yoga, cardio and strength.


Hot Yoga + CrossFit Benchmark WOD Elizabeth


I am so out of the CrossFit loop. This was my first CrossFit workout in weeks. Cleans are my favorite movement and after coaching two classes through it, I couldn’t resist knocking it out myself. I did it solo and finished in 12:02. I challenged myself on the cleans and went with 85 pounds. I can’t do unassisted ring dips quite yet (I am soooo close) so I used a thin black band.

I was SOOOOO sore for three days after this workout. No CrossFit for three weeks + heavy barbell workout = pain. Know what was more sore than anything on my body? My biceps! Who would have ever thought!?




On Tuesday I sweated my way through my friend Lauren’s spin class. She kills us every time. I spent half of the class with my eyes closed and chanting a mantra to myself to just keep moving my legs. At least I had my cute new leggings on while I was dying! 🙂


2 mile run + hot vinyasa


I coached two CrossFit classes and then ran two quick miles on the treadmill before a hot vinyasa yoga class.


Run + Strength


I ran another easy two miler on the treadmill while watching House Hunters International and dreaming about moving abroad. I wanted to do a strength workout but was totally uninspired as to what that would be. I swear, even though I’m a trainer sometimes I feel like I need a trainer! Luckily, one of our trainers had this workout written out on a board so I decided to give it a try.

75# for deadlifts
25# dumbbells for chest press
35# kettlebell goblet squat
#25 dumbbells for push press
bodyweight for the rest

Repeated two times through. Really good full body workout. I also added in 50 GHD sit ups. 30 after the first round and 20 after the second.


3 mile run


Easy three miler with the pup on Friday night. I wore my reflective vest because it was dark and safety ALWAYS comes first. I used to have a blinky light for Sullie’s collar too. Speaking of Sullie…that little rock star is seven and a half and still rocking the runs with me. Love her!

How was your week of workouts? 

{ 29 comments… add one }
  • 1
    Charlotte November 23, 2013, 10:09 am

    Geez! You are freaking iron woman. Spin is tough for me…I feel like after running so much, especially when I incorporate faster sprint training, my body becomes too efficient so it isn’t challenging aerobically/anaerobically the way swimming and biking are. It is great how much you challenge your body to incorporate all types of workouts. I also like that while you had a very intense workout week, you also admit there are weeks of more yoga and rest. Your blog is very real and not just your high light real of trying to be perfect. Keep up the inspiration, Jen.

    • 2
      Jen November 24, 2013, 5:32 pm

      i totally agree with you on the spin thing.

      and yes, some weeks i am feeling lots of weights/circuits/cardio and others all i want to do is yoga. it all balances out in the end!

  • 3
    jodie November 23, 2013, 10:19 am

    Thanks for sharing great workout week. I too am a trainer and I totally agree sometimes i am a little uninspired in my own workouts as well. Glad I am not the only one that feels like that sometimes.

    Have a great weekend.

    • 4
      Jen November 24, 2013, 5:32 pm

      you are so not alone! i seriously might hire a trainer!

  • 5
    Elise @ 9toFit.com November 23, 2013, 10:47 am

    Still living those pants

  • 6
    Rachel November 23, 2013, 10:51 am

    I totally hear you on biceps being sore after cleans! When I haven’t done them in a while and then get back to it, my traps and biceps are in pain for days. Great week of workouts! I love reading posts like this for workout inspiration.

    • 7
      Jen November 24, 2013, 5:30 pm

      that’s EXACTLY where i was sore!

  • 8
    Shashi @ http://runninsrilankan.com November 23, 2013, 11:40 am

    Awesome week of workouts – so curious bout spinning – how does it compare to running?

    • 9
      Jen November 24, 2013, 5:30 pm

      spinning is not my fave but i do it to mix it up. i will forever and always prefer running over any type of cardio.

  • 10
    Steph November 23, 2013, 12:18 pm

    How often do you take rest days? That is a LOT of working out! How do you find that motivation and energy? I am trying to figure out how much I should be doing cardio, strength and yoga…

    • 11
      Jen November 24, 2013, 5:29 pm

      i don’t schedule them because they usually happen out of being busy and not having time to workout. probably average one complete rest day every 9-10 days. you’ll notice that most weeks i’ll have 2-3 days where all i do is a yoga practice and don’t do any sort of lifting and cardio. i would practice yoga every single day for the mental benefits if i could fit it in!

  • 12
    mary @ minutes per mile November 23, 2013, 12:22 pm

    you’re right, that’s diverse! i tend to run more and cross train less, but now that i recently finished a marathon i’m getting back into yoga, spinning, etc. i would love to move abroad — specifically, to italy! 🙂

    • 13
      Jen November 24, 2013, 5:28 pm

      congrats on your marathon! enjoy your recovery and being able to do whatever workouts you want.

      i’m thinking either european city or yoga studio in the caribbean! 😉

  • 14
    Sara @ LovingOnTheRun November 23, 2013, 2:16 pm

    My workouts were all over the place this week as well. I got a great workout in this morning though and I am slowly starting to run again after coming back from injury which makes me SUPER happy!

  • 16
    Ashley @ Power, Love, and Self-Discipline November 23, 2013, 4:02 pm

    Love this strength workout! I was a little low of energy this week, so took it a little easier. I did take a power yoga sculpt class that was amazing!

    • 17
      Jen November 24, 2013, 5:27 pm

      i’m so up and down on workouts and energy levels…you just have to listen to your body!

  • 18
    Jake Long November 23, 2013, 4:13 pm

    That looks like a fun week of workouts. My workouts this week consisted of bodyweight endurance work, barbell and bodyweight strength work, jumping rope, and speed bag work. It’s been pretty fun.

    • 19
      Jen November 24, 2013, 5:26 pm

      sounds like such a good mix!

  • 20
    DD November 23, 2013, 5:22 pm

    Love the pants! So…do you like spinning more than rowing? I’ve been so over rowing that I’m considering getting over my fear of a spin class and trying it. I know I’d suck at first but maybe I could use it as a cardio replacement for a while? Can’t do running for several reason but mostly due to hip issues.

    • 21
      Jen November 24, 2013, 5:26 pm

      well, given that i DESPISE rowing…yes, i prefer spinning. if i had my choice i would run though! 🙂

  • 22
    Keri November 23, 2013, 10:00 pm

    I got in 3 bodypump workouts (our instructor pieced a “turkey custom” together yesterday and it was tough. I’m new to bodypump (one my 3rd week) thanks to your reviews of it. I’ve never lifted so it’s great to teach me where to start. My body has changed so much already. Sunday I got in an hour and a half yoga class and today was a quick 45 minute Pinterest circuit I found. Off days were spent working 13 hour days as a nurse so I count that as my cardio!! 🙂

    • 23
      Jen November 24, 2013, 5:25 pm

      i’m SO happy to hear that you are enjoying bodypump. i got such great results from it! keep up that yoga to balance it out!

  • 24
    Lauren B November 24, 2013, 12:05 pm

    Question! I would love to try the above circuit, but I am a little bit confused about the format. So would you do 7 deadlifts, 6 floor press, etc., continuing until you finish all the rounds? That would constitute one circuit. Then you would do all rounds again for the second circuit, beginning with 7 deadlifts, 6 floor presses, 5 goblet squats…? Haha! I think I am trying to make this more complicated than it is. Thank you!

    • 25
      Jen November 24, 2013, 5:25 pm

      hey lauren –

      okay, so you do seven sets of seven deadlifts before moving on to 6 sets of 6 floor press…so you knock it all out at one time before moving to the next and then you can either stop after one round or repeat the whole thing again. does that make sense?

  • 26
    elizabeth November 24, 2013, 12:16 pm

    That looks like a good reflective vest, what kind is it?

    • 27
      Jen November 24, 2013, 5:24 pm

      It’s the Nathan brand. I’ve had it forever. Love it for dark runs.

  • 28
    She Rocks Fitness November 24, 2013, 6:29 pm

    HAHA! That is exactly the thoughts that go through my head in a spin class! I usually am like why did I decide to do this 5 minutes in DOH! Lots of yoga, circuit training, and some quick runs. Actually did 5 miles on Friday and it was awesome.

  • 29
    cassie November 29, 2013, 2:53 pm

    OK so I started out a runner, then fell in love with hot yoga, now I do crossfit too! However I CAN NOT do the bind you show above for the life of me. Tight shoulders?? I can hardly get my fingers to touch. What am I doing wrong.

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